Workout, Happening, and Updates at NO EXCUSES CROSSFIT

You’re training, eating clean… but is it actually working? That nagging question can kill motivation faster than a Monday morning meeting. The problem isn’t effort—it’s

Name: Robin Linck Age: 60 Occupation: Accounting Implementation Consultant Hometown: Mineral Wells, Texas Which class time do you usually attend?: 8:00 am Favorite WOD: AMRAPs

You’re working out, eating right… but where are the results? It’s frustrating when hard work doesn’t show up in the mirror. The problem? You’re probably

Saving for retirement and working on fitness are incredibly similar. In both cases, you are taking clear action every day to accomplish a big goal.

If you’re thinking about starting a fitness program, you might be wondering if classes or one-on-one attention is better. I’ve got the answer for you.

Big, ambitious goals sound inspiring. But when progress stalls, motivation dies. The problem? Unrealistic goals lead to burnout. Step 1: Set Goals You Can Win

You push hard in the gym. But are you giving your muscles what they need to rebuild and grow? Let’s fix that. Protein: The Key

Fitness races and obstacle-course races are all the rage right now. So who can do these races, and how do you train for them? Here

Motivation peaks when you start. You feel unstoppable. You set a huge goal—drop 30 pounds, run a marathon, get shredded. Then, reality punches you in

You train hard. You eat well. But are you getting enough protein to fuel your body’s transformation? Let’s make sure you are. Why Protein Matters

The warmer months aren’t far away, so I want to brief you on two ways we can help you after the seasons change.   I want

Big dreams drive success. But when goals are unrealistic, they set you up for frustration. Instead of setting goals that punish you, set ones that

You know protein is important. You try to eat enough. But tracking it feels like solving a complex tax code. Let’s fix that. Why Protein

Balance training can benefit people at any age and any level of fitness.  Older people should improve balance to avoid falls and maintain independence, but

Big ambitions are great. But if your goal is “drop 20 pounds in two weeks,” you’re setting yourself up to fail. The key? Set goals

You train hard. You recover poorly. Why? Not enough protein. Muscle repair isn’t magic—it’s science. And without the right fuel, you’re just spinning your wheels.

Name: Oleg Taran Age: 46 Occupation: Construction Manager Hometown: Republic of Moldova Which class time do you usually attend? 8am Favorite WOD: ‘Cindy’ or anything

You don’t need more discipline. You need systems that make training automatic. When workouts fit seamlessly into your life, consistency follows. The Secret to Effortless

Losing weight is one thing. Keeping it off? That’s the real challenge. But what if weight maintenance didn’t feel like a second job? Why Most

You don’t need motivation. You need a plan. Motivation fades. A well-planned workout schedule keeps you consistent, even on low-energy days. Why Regularity Beats Intensity

The CrossFit Open is complete, so let’s handout some awards and superlatives. Congrats to No Reps, No Regrets on winning this year’s team championship. 𝗧𝗼𝗽

Fitness while traveling feels impossible, right? It doesn’t have to. Let’s turn your globe-trotting dreams into a fitness reality. Why Maintaining Fitness Matters Travel can

Losing weight was hard. Keeping it off feels even harder. But what if weight maintenance didn’t have to be a constant battle? Why It Feels

Each year at the CrossFit Games, they honor someone with the Spirit of the Games award. This honor goes to the ‘athlete who embodies the

You’re busy. Work, family, life—it never stops. But skipping workouts? That’s a fast track to frustration, stress, and sluggish energy. The problem isn’t time. It’s

Want effective travel workouts? Let’s break free from cramped airplane seats and boardrooms to keep your fitness on track. Why Fitness on the Go Matters

Losing weight is one thing. Keeping it off? That’s the real challenge. But you won’t drift backward if you have a plan. Why Weight Regain

Each year at the CrossFit Games, they honor someone with the Spirit of the Games award. This honor goes to the ‘athlete who embodies the

Motivation isn’t magic. It’s a system. If you want to stay consistent, you need a plan—not just willpower. Why Motivation Fades At first, motivation burns

Losing weight is hard. But maintaining it without endless dieting? That’s the real goal. Nobody wants to count calories forever. Why Most People Regain Weight

Business trips are chaotic. Early flights, endless meetings, and late dinners can drain your energy. It’s easy to let workouts slip through the cracks. But

Each year at the CrossFit Games, they honor someone with the Spirit of the Games award. This honor goes to the ‘athlete who embodies the

Name: Monica Larson Age: 40 Occupation: Sales Operations Manager Hometown: Davie, FL (Ft. Lauderdale area) Which class time do you usually attend? 12:30 is my

Business trips disrupt routines. You’re hopping between airports, meetings, and hotel rooms, all while trying to stay sharp. Fitness often becomes the first casualty. But

Your body is a masterpiece in progress, sculpted by what you eat. While workouts ignite muscle growth, proper nutrition fans the flame, turning potential into

Some people are always fired up to hit the gym, but others find it harder to get moving and stay moving. If you struggle with

Picture your fitness journey as a luxury sports car. Injuries are like potholes—they halt your progress and ruin the ride. For busy parents, an injury

The CrossFit Open is less than a week away and No Excuses CrossFit drafted teams for its annual in-house competition. CrossFit Open 25.1 workout will

Building muscle isn’t just about lifting weights. Nutrition is the catalyst that turns your effort into results. Without the right fuel, it’s like driving a

Many people want to add lean muscle—and you can find a lot of bad advice on the internet. So here’s the real deal: seven simple

Imagine buying shoes two sizes too small. No matter how stylish, they’re useless. That’s the danger of generic workouts. Tailored routines ensure every rep fits

You’re disciplined. You hit the gym, eat clean, and track your progress. But instead of seeing sleek, sculpted muscles, the scale creeps up with weight

Have you heard of 75 Hard, the fitness and habits challenge that’s all over the internet? If you have, you might be wondering if the

Imagine stepping into a gym unsure of what exercises suit your body. It’s like driving without a map—stressful, confusing, and risky. This uncertainty is not

For busy adults, fitness isn’t just a hobby—it’s a strategy for success. Yet the fear of gaining fat while trying to build muscle can haunt

Name: John Schramm Age: 15 Occupation: Student Hometown: Lawrenceville Which class time do you usually attend?: 6am Favorite WOD: Murph Favorite CF Movement: Deadlift Least

Here’s a common scenario: Someone hits the gym for a period, and then life happens.  Maybe the person has kids, changes jobs, moves to a

Imagine fitness as a staircase to better health. Every injury, no matter how small, can feel like a broken step. It halts progress, tests patience,

The First 30 is about building positive habits to start the year. The intent is to build momentum the first month of the year to

A recent Men’s Health article suggests people should be focusing on fitness, not body weight, if they want to improve their health. Is that the

Life doesn’t sit still, so why should your workouts? A rigid routine may serve you today but falter tomorrow. Without adaptability, you risk: Adaptable fitness

At No Excuses CrossFit, we recommend you workout four days a week, 16 days a month, and 200 workouts a year. It sounds easy, but

Achieve Ideal Body Composition “Achieve ideal body composition” isn’t just a lofty aspiration; it’s a journey toward balance, strength, and vibrant health. Let’s chart your

Fitness isn’t one-size-fits-all. Over time, life shifts, priorities change, and what once worked may no longer resonate. Without adaptability: A flexible fitness plan adapts to

Overcoming Fat Loss Plateaus “Fat loss plateaus” can feel like hitting a glass ceiling—progress stalls despite your effort. Let’s shatter that ceiling together. Why Fat

Workout routines can feel like a looped playlist. Exciting at first, they grow stale over time.When monotony sets in: The solution? Adaptability. Make your routines

Boredom in fitness is like eating the same meal daily—it drains excitement and dulls results. When routines become repetitive: Fear not; your workouts can evolve

Conquering the Fat Loss Plateau “Fat loss plateaus” often feel like climbing a mountain, only to find a wall at the summit. Frustrating, right? Let’s

Name: Stephanie Barnes Age: 39 Occupation: Nurse Hometown: Social circle, GA Which class time do you usually attend?: I’m a floater: 6, 8, 1230, and

Back in January 2018, Pete made a decision that would change his approach to fitness. Introduced to CrossFit by his wife’s uncle, he was intrigued

Breaking the Fat Loss Plateau “Fat loss plateau” strikes fear into many striving to transform their bodies. But plateaus are hurdles, not stop signs. Why

Back in June 2007, Dimy was introduced to CrossFit by an unlikely source—a tennis coach. “It was hard,” Dimy shared, reflecting on those first challenging

The First 30 is about building positive habits to start the year. The intent is to build momentum the first month of the year to

Routine shapes success. Your work thrives because it’s structured, dependable, and non-negotiable. What if exercise followed the same pattern? Imagine workouts becoming as automatic as

Effortless Weight Control “Effortless weight control” might sound like a fairy tale. But with a balanced diet, you can turn aspiration into reality. Why Weight

In October 2017, Mary Beth decided to take a leap and try something new. “Joe, my other half, convinced me to try it, and I

Exercise fuels your life. Yet, too often, it’s the first thing bumped off your schedule. What if it wasn’t optional? What if fitness became a

Simple Calorie Management Managing calories feels overwhelming. “Simple calorie management exists!” you might think skeptically. Good news: managing your intake doesn’t have to be rocket

Back in June 2018, Robbie walked into No Excuses CrossFit for the first time. Inspired by a familiar face, he shared, “Brandon and I went

Life feels chaotic sometimes, doesn’t it? Between meetings, deadlines, and emails, “fitting fitness in” seems impossible. Yet neglecting exercise is like planting a garden and

Simplifying Calorie Counting Calorie tracking feels exhausting. “Counting calories is tedious!” you say. You’re not wrong, but there’s a better way. Let’s simplify the process

Back in January 2016, Jeff took a leap into CrossFit, encouraged by a friend and coworker who had started CrossFit in Minnesota. “He was talking

Prioritizing Exercise for Busy Lives Your health matters most. Yet, professional obligations often wrestle for the top spot on your to-do list. You’re not alone—many

Name: Jean-Marc Dinghin Age: 41 Occupation: Software Developer Hometown: Versailles, France Which class time do you usually attend? 12:30 PM Favorite WOD: Cindy Favorite CF

Understanding Caloric Intake Calories fuel your life. Yet for many, they’re a source of anxiety—am I eating too much or too little? Let’s unravel the

In February 2016, Abram decided to make a change for himself and his family. After years of hearing about CrossFit from a relative who opened

Back in April 2017, Linda decided it was time for a change. After teaching group fitness classes Monday through Friday, she wanted to do something

In January 2016, Vince walked through the doors of No Excuses CrossFit, determined to make a change. What inspired him? A visit to his in-laws

Strength training is often misunderstood as an exercise regimen exclusively for men or professional athletes. However, in reality, it’s just as important—if not more so—for

In April 2016, Jay decided to take the leap and try CrossFit. After years of alternating between strength and aerobic training, he was introduced to

Here are three common mistakes people make when it comes to building strength: 1. Not Lifting Heavy Enough Weights One of the biggest mistakes people

Name: Helen Hendrix Age: 42 Occupation: Technical Writing Manager Hometown: Jacksonville, Fl Which class time do you usually attend? 6am Favorite WOD: Cardio 2 the

In September 2016, Drew took a leap and joined No Excuses CrossFit, following in the footsteps of friends around the world who had discovered the

So you want to get stronger in the gym—when will you start to see results? The answer: The exact timeline is different for everybody, but

Join Us for the Rowvember Challenge at No Excuses CrossFit! It’s time to grab those rowing handles and dive into a brand-new challenge this month.

When trying to burn fat, it’s important to focus on exercises that are efficient, get your heart rate up, and engage multiple muscle groups. While

In July 2016, JC walked through the doors of No Excuses CrossFit, ready to make a change. After years of indulging in cheeseburgers, pizza, and

Here’s a common scenario: Someone hits the gym for a period, and then life happens.  Maybe the person has kids, changes jobs, moves to a

Here are some fun and healthy alternatives to handing out candy on Halloween that promote wellness and fitness while still being festive and enjoyable for

Lori’s CrossFit story began back in September of 2012, when a friend from her workplace at NEGA Medical Center first introduced her to the idea.

I know time can get tight when holidays wind down and the kids head back to school. Most parents are constantly running around in fall

If you’re looking to burn body fat in 90 days, incorporating exercises that combine strength training and cardiovascular work is key. These five exercises are

In June of 2013, Dhillon took the leap into CrossFit—something he hadn’t considered before. “A customer at my sports nutrition store introduced me to CrossFit,”

When was the last time you won in the gym? I don’t mean the last time you finished first in a workout or posted the

Strength training is essential for adults who want to stay active, strong, and healthy. Here are some effective strength training tips to help you achieve

Back in June of 2015, Dave walked into No Excuses CrossFit, not knowing that this decision would profoundly impact his life. His journey into CrossFit

I always wanted our gym to be different. When most people hear the word “gym,” they think of rows of machines and piles of gear.

Running on the Suwanee Greenway is an awesome choice for reaching your fitness goals due to several key reasons that cater to both beginners and